Magnesium is a mineral that doesn’t get enough attention by the medical community. It is critical for our health. Magnesium is responsible for more than 300 chemical reactions in our bodies. All of the cells in the body depend on it.
A lot of factors can deplete magnesium in our bodies such as stress, certain prescription medications, diet, caffeine, alcohol, soda and more. Magnesium deficiency has become very common with close to 80% of people possibly being deficient. It is often overlooked as a cause for many symptoms and medical conditions. Here are just some of the possible symptoms that may be associated with magnesium deficiency:
- Muscle aches and muscle spasms
- Joint pain
- Digestive issues
- Chronic Fatigue Syndrome
- Attention Deficit Hyperactivity Disorder “ADHD”
- Anxiety and depression
- Numbness and tingling
- Sleep issues or disturbances
- Other nutrient deficiencies
- Suppressed immune system
- Restless leg syndrome
- Heightened PMS symptoms or infertility
- Stress
- Headaches and migraines
- Back pain
- High blood pressure.
Are you experiencing any of these symptoms? You may want to keep reading. Try adding some magnesium rich foods to your diet and giving a magnesium supplement a try.
Here’s a quick list of some foods rich in Magnesium:
- Spinach
- Swiss Chard
- Pumpkin Seeds (I recommend Go Raw or Living Intentions sprouted seeds.)
- Almonds
- Banana
- Dark Chocolate (for the healthiest, look for 85% and above with very few ingredients and low sugar or sweetener)
- Avocado
- Black Beans.
I eat several of these foods and take a supplement.
What kind should you take?
There are many different forms of Magnesium. I’ve listed some of the forms below.
TRANSDERMAL SUPPLEMENTATION FORMS
- Magnesium oil (Magnesium Chloride): This is a transdermal application through the skin, which has been shown to be potentially superior to oral supplements. I use this every night before bed. However, it doesn’t have to be used just at night. It is an oil and can be sprayed or rubbed directly onto the skin. I typically apply it to my upper back, lower back, bottom, hips, stomach and abdomen areas (my painful problem areas). The oil can be left on or rinsed off after about 20 minutes. The two brands I have are Ancient Minerals and Activation. Based on my use, I believe Ancient Minerals is the stronger one of the two. Start with a small amount. This can stimulate your bowels slightly if a large amount is used, so be aware of that. However, since it is rubbed on the skin and bypasses the gastrointestinal tract, the laxative effect is significantly reduced. Be aware you may experience burning, tingling or itchiness from the oil on your skin. Magnesium is a vasodilator. I’ve found if you do experience that (which I have) to reduce the amount and take it slower. It can be rather intense. It has happened to me many times. I still use it and feel it is very beneficial though.
- Magnesium Sulfate: Epsom salt (magnesium sulfate) baths are another beneficial transdermal application. They are great for relaxation, pain management, injuries, inflammation, post work out recoveries, and more. No matter what I have going on physically, an Epsom salt bath always reduces my pain, improves my mood and relaxes my entire body. Epsom salt can also help eliminate toxins. I recommend Epsom salt baths for anyone (not just those with pain or injuries) once or twice a week, especially in times of high stress or with trouble sleeping. Sky Organics is one I’d recommend. I also buy mine at Sprouts Farmer’s Market and Whole Foods. I recommend avoiding the ones with extra additives and fragrance. Get pure, high quality Epsom Salt.
ORAL SUPPLEMENTATION FORMS
- Ionic Magnesium liquid drops (Magnesium Chloride): I take these drops (the Mega-Mag small bottle shown which contain other trace minerals too) several times a week. You can buy them here as just magnesium. I try to buy in glass, not plastic. So, I don’t buy this other bottle with it. I will warn you that the taste is horrible!!! I put the drops in water and chug it quickly, or I put it in a large bottle of water which dilutes the strong taste and makes it more bearable. The benefits far outweigh the bad taste for a few seconds.
- Magnesium Oxide: This is an oral form has one of the lowest absorption rates. Other forms of magnesium are better, but I seem to tolerate this one. It helps my constipation tremendously. You can buy it here. The brand I use can be purchased here. The brand I use has several different forms of magnesium in addition to oxide. I use this daily, and I take it after dinner. Be careful with the dosage. It can be used like a laxative. Start small. If you experience loose stools, reduce the dosage.
- Magnesium Glycinate: Klaire Labs is a brand I trust. Glycinate has a good absorption rate and shouldn’t have a laxative effect. This form has been shown to help people with Fibromyalgia and Chronic Fatigue Syndrome.
- Magnesium Maleate: It is a better absorbed form. You can buy it here. It has been recommended to many people with chronic pain and Fibromyalgia. It may reduce muscle pain. I haven’t tolerated this one well, but I hope to try it again in the future.
- Magnesium Citrate: This form is mainly used for constipation and bowel cleansing. You can buy it here or here. Pure Encapsulations is a brand I trust. Natural Calm is a supplement I’ve heard many people use with success. It didn’t work well for me, but I wanted to share it as an option. This form works similar to oxide and can have a laxative effect. Everyone’s tolerance will be different. My best advice is to start very slowly. Reduce the dosage if you experience loose stools.
I recommend looking for high quality supplements and shopping around for the best prices. These links are for Amazon, but these types of supplements can be purchased at a lot of different places including online retailers such as Vitacost, Lucky Vitamin, Iherb, and Jet and in stores like Sprouts, Earthfare, Whole Foods, and Good Nutrition. Each store tends to have a slightly different selection and pricing. Watch the number of additives and ingredients. Look for any allergens, if that is a concern for you or your family. It is possible you could react to an additive and not the active ingredient. Look for the least amount of ingredients as possible so you are taking a supplement as close to the active ingredient as possible. It won’t necessarily be the cheapest, but remember you are putting this into your body. An extra $5 for a better brand is well worth it. I’ve tried to recommend brands in the links above that I use or trust, but, of course, there are many more good brands out there too.
Here are just some of the potential benefits of taking magnesium:
- Increased exercise performance
- More energy
- Less muscle pain, tingling, spasms, and nerve pain
- Less constipation
- Improved digestion
- Better bone health
- Stronger immune system
- Improved sleep
- Prevention of migraines and headaches
- Lower blood pressure.
Specifically, how has it helped me?
- Epsom salt baths relax my entire nervous system, lessen pain, and make it easier for me to fall asleep. I take these baths close to bedtime when I take them. My mood is improved as well.
- Magnesium oil aids in reducing my muscle spasms and helps me fall asleep faster. I suffer from severe muscle spasms in my neck, upper and lower back, hips, bottom, and all the way down my legs. The oil can also help during my period with cramps if I rub it on my belly.
- Magnesium oxide has helped with my constipation.
If you suffer from any of the above mentioned symptoms, I suggest adding some magnesium rich foods and giving a magnesium supplement a try. Feel free to experiment and find what works best for you. Everyone will tolerate different forms better than others, and everyone has different needs.
Please remember to consult your doctor about adding any supplements. These supplements can interfere with certain prescription drugs. Just remember to go slow with the dosage and that some forms may put you in the bathroom. That can be good or bad, depending on the person.
So, what do you have to lose? Let me rephrase that. What do you have to gain? Better sleep, less pain, better mood, or more.
